Running News Daily

Dusting off your running shoes after a break can be intimidating. If an injury, pregnancy or busy work schedule got in the way of your passion for running, you may wonder if you’re now too out of shape. Will your body even remember how to run a certain pace? Or will your legs feel weak and wobbly? And how many times do you have to pound pavement or hop on a treadmill before it feels fun again?

The good news is that your muscles retain a memory of their former strength, which can make it easier to bounce back than if you were starting from scratch. If you were sidelined for only two or three weeks, you may not even notice a significant change in your running performance, especially if you remained physically active during your time off.

If it has been longer, you may not want to rush back to several-mile runs. Mix running with walking, take time building up strength in unused muscles, and use a few tricks to motivate and reward yourself.

It can take about two months for a new behavior to become automatic. Once it does, it also becomes less taxing. But until then, you want to minimize the potential for injury and frustration. Use these expert-backed tips to get past the annoying retraining period so you can hit the open road with passion.

Ease into a routine.

You are more likely to stick with a running habit if you start with small goals. That may mean holding yourself back a bit, both in terms of pace and distance. “Slow and steady wins the race,” said Karena Wu, a physical therapist and owner of ActiveCare Physical Therapy in New York City. Slow down until you can pass the talk test, which means carrying on a conversation while running.

Try to do two to three short, easy runs per week. You could also follow a couch to 5K training plan designed for beginner runners and those who are returning after a long break. Alternatively, you may use a strategy that incorporates walking breaks into your runs.

Whichever plan you pick, be sure it has elements of strength training, stretching and resting. The point is to stay consistent and remember that you are using this time to recondition the muscles, tendons, ligaments and connective tissues in your legs, Dr. Wu said.

Build in immediate rewards.

You may think you can muscle through the first few weeks or months of running, but research suggests that motivation alone is not always enough. Pairing small, immediate rewards to a task — like watching Netflix while on the treadmill or treating yourself to an Epsom salt bath after a long trail run — can make it easier and more enjoyable to continue doing these activities.

“People repeat behaviors that they enjoy,” said Wendy Wood, a research psychologist at the University of Southern California and the author of “Good Habits, Bad Habits.” “If you hate running to begin with, there’s probably not much you can do to motivate yourself to repeat it.”

Short-term rewards can carry you through the days when your motivation is lagging. And they may even accelerate the formation of your new running habit.

Research shows that you can also get psychological rewards from running with a group of friends, affirmations from a coach or listening to your favorite music. Some studies have shown that people who listen to music are able to run faster, perform better and feel less exhausted.

Start strength training.

Strength training helps prepare your body for running again and can keep you injury free for the long haul. Many physical therapists and running experts even recommend strength training a few weeks before returning to running to build up muscle strength, increase flexibility and improve overall biomechanics.

“I think a lot of people use running to get in shape, but I would really recommend getting in shape to get back to running,” said Irene Davis, an expert on the biomechanics of running at the University of South Florida.

Runners tend to be weak in their feet and ankles, as well as their hips and glutes, Dr. Davis said. To strengthen these areas, try weight lifting, yoga, calisthenics or plyometrics at least two days per week.

Dr. Davis and Dr. Wu recommended exercises that train multiple muscles at the same time, like single and double leg calf raises, lateral band walks (or monster walks), planks, lunges, squats and step-ups.

Stretch.

A well-designed warm-up can also get your blood flowing and prepare your muscles for running. Dr. Wu and Dr. Davis recommended dynamic stretches, in which you move your joints and muscles through full ranges of motion, mimicking the movement you’re about to perform without holding them in place. For runners, they are often the same exercises used in strength training, like lunges and squats, as well as butt kicks and high knees.

Research has offered mixed and often contradicting results regarding the benefits of cooling down after a workout. But many athletes and physical therapists, including Dr. Wu, recommend static stretches, in which you hold a position for a period of time, after a run. She also recommended bringing your knee to your chest, pulling your ankle toward your glutes, leaning against a wall to stretch your calves or going into a deep lunge and moving your hips in a circle. Experiment with stretching and see if it makes you feel more flexible or helps you regain energy for the next run.

Get enough rest.

Just because your body remembers how to do a five-minute mile doesn’t mean your muscles and joints are ready for the toll running can take. While you are rebuilding stamina and strength during runs, you’re also breaking your body down in many ways, like opening microscopic tears in your muscles. Taking at least one day off a week will help avoid injury and let you come back stronger, allowing your body time to recover.

During each run, your body also depletes its stores of glycogen, a type of carbohydrate saved in the muscles and liver. Resting and refueling helps replenish these reserves so that you can use them as energy when you run again.

Remind yourself that you are making progress throughout the whole process. Running is an invigorating way to exercise with the breeze in your hair and the ground at your feet. So dust off those shoes and head out the door.

The future of American distance running may have just announced itself.

Luke Surface, an 8th-grade student-athlete from North Raleigh Christian Academy in Raleigh, North Carolina, delivered a performance that stunned the track and field community after taking on some of the nation’s best high school runners at Nike Outdoor Nationals.

Competing at the legendary Hayward Field in Eugene, Oregon — one of the most iconic venues in American distance running — Surface lined up in the boys championship 5,000 meters against a field dominated by high school seniors, including several athletes preparing to compete at the NCAA Division I level.

Despite being one of the youngest runners in the race, the 14-year-old held his own against the elite competition, finishing eighth in an incredible 14:25.88. The performance set a new national middle school record, averaging approximately 4:39 per mile for more than three miles.

That kind of time is fast enough to win many high school state championships across the United States and meets qualifying standards for several major NCAA Division I conference competitions — a remarkable achievement for a runner who has not yet entered high school.

But Surface’s historic 5,000m performance was only the latest chapter in a season filled with record-breaking moments.

Earlier in May, he clocked 8:52.03 for 3,200 meters at the NCISAA Division I State Championships in North Carolina, breaking another national middle school record. His converted two-mile time of 8:55.12 surpassed the previous world-best mark for a 14-year-old age group, previously held by Vincent Recupero.

During the previous cross-country season, Surface also made headlines when he ran 15:12 at the adidas XC Challenge, finishing second while competing against runners who were several years older.

Across cross country, two miles, and the 5,000 meters, Surface has continued to prove that his talent is far beyond his age group. While he still has four years of high school competition ahead before reaching the college level, his performances have already placed him among the most exciting young distance runners to watch.

The American high school 5,000-meter record currently stands at 13:32, set by Lex Young in 2023 — a mark Surface is not yet close to challenging. However, his remarkable progression at such a young age has caught the attention of the running world, with many eager to follow how far his extraordinary journey can go.

For now, Luke Surface remains an eighth grader rewriting the record books — and his story is only beginning.

DOHA, Qatar – Ethiopian distance running is once again making a powerful statement on the global stage. Following the Doha Diamond League meeting, Ethiopia has achieved a remarkable clean sweep of the women's 3000m/5000m standings, occupying all eight leading positions in one of the most competitive disciplines in world athletics.

Leading the charge is Likina Amebaw, who sits comfortably at the top of the rankings with 22 points. Close behind is fellow Ethiopian star Freweyni Hailu on 14 points, while Medina Eisa occupies third place with 12 points. The dominance continues through the rest of the leaderboard, with Senayet Getachew, Hawi Abera, Aleshign Baweke, Marta Alemayo, and Bernesh Dessie completing an extraordinary Ethiopian monopoly of the standings.

The achievement highlights Ethiopia's exceptional depth in women's distance running, where a new generation of athletes continues to emerge and challenge for global honours. Rather than relying on a single standout performer, Ethiopia has assembled a formidable squad capable of controlling races and collecting points across multiple Diamond League meetings.

While the current standings paint a picture of complete Ethiopian supremacy, the battle for the Diamond League title is far from over. Several meetings remain on the road to the season finale, leaving plenty of opportunities for rivals to close the gap and for positions within the Ethiopian contingent to shift dramatically.

For now, however, the spotlight belongs firmly to Ethiopia. The East African powerhouse has transformed the women's 3000m/5000m standings into an all-Ethiopian affair, sending a clear message to the rest of the world that the race for Diamond League glory will likely run through Addis Ababa.

The question now is whether Likina Amebaw can maintain her advantage and finish the season as the overall leader, whether Freweyni Hailu or Medina Eisa can mount a successful challenge, or whether another athlete will produce a late-season surge to rewrite the script.

One thing is certain: the road to the Diamond League Final promises a fascinating battle among some of the finest distance runners on the planet.

Kenyan athletics superstar and world champion Beatrice Chebet has officially entered a beautiful new chapter in her life after welcoming a baby boy.

The 26-year-old track sensation, born on 5 March 2000, has built a remarkable legacy as one of the greatest distance runners of her generation. Chebet is a world record holder in the 5000m, 10,000m and road 5km, with a career decorated by historic victories on the biggest stages.

She made history at the 2024 Summer Olympics by winning gold medals in both the 5000m and 10,000m, before achieving the same remarkable double at the 2025 World Athletics Championships. Her medal collection also includes a 5000m silver medal at the 2022 World Athletics Championships and bronze at the 2023 World Athletics Championships.

Beyond the track, Chebet has also dominated cross country, becoming a three-time world champion after winning the junior title in 2019 and senior titles in 2023 and 2024. She has also claimed major 5000m victories at the 2018 World U20 Championships, 2022 Commonwealth Games and the 2022 African Championships in Athletics.

Now, the Kenyan star is celebrating a different kind of milestone — becoming a mother.

Sharing the joyful news, Chebet introduced her newborn son with a heartfelt message filled with love and excitement:

“Tiny hands, tiny feet, and a love so big! A beautiful new chapter begins. Welcome to our world our sweet little baby boy!”

The arrival of her son marks a special moment away from competition, as the world champion embraces motherhood while carrying the pride of a nation that has watched her achieve greatness.

Messages of congratulations have poured in from fans and the athletics community, celebrating the new chapter for one of Kenya’s most successful athletes.

As Beatrice Chebet adds motherhood to her list of remarkable achievements, the champion now begins a new journey filled with love, joy, and unforgettable moments with her baby boy. 

Jake Wightman delivered a masterclass in championship racing as he surged to the men's 800m title at the UK Athletics Championships, holding off a determined challenge from Ben Pattison in a thrilling finish.

In a race defined by patience, positioning, and precise execution, Wightman waited for the perfect moment to strike before unleashing his finishing kick down the home straight. The former world champion crossed the line in 1:45.40, just doing enough to edge Pattison and secure the national crown.

The contest lived up to expectations, bringing together two of Britain's finest middle-distance talents in a tactical battle where every move carried significance. With the pace controlled through the early stages, the field remained tightly packed, setting the stage for a dramatic final lap.

As the bell rang, the intensity immediately rose. Pattison looked poised to seize control and pushed hard in the closing metres, but Wightman's experience and race awareness proved decisive. Drawing on years of competing at the highest level, he maintained his composure under pressure and found the extra gear required to stay ahead when it mattered most.

The victory marks another significant chapter in Wightman's decorated career and serves as a timely statement of intent as the international season gathers momentum. More importantly, it showcased the qualities that have made him one of Britain's most respected middle-distance athletes — tactical intelligence, resilience, and an ability to deliver in the biggest moments.

For Pattison, the narrow defeat will provide encouragement rather than disappointment. His performance confirmed his growing status among Britain's elite 800m runners and highlighted the depth of talent currently thriving in the event.

But on this occasion, the spotlight belonged to Wightman. In a race where the margins were razor-thin, he executed his plan to perfection and walked away with the UK Athletics Championship title.

Remember the name Gout Gout.

At just 18 years old, the Australian sprint prodigy is already commanding global attention and fueling conversations about the future of track and field. In a sport constantly searching for its next superstar, Gout is rapidly emerging as one of the brightest talents the world has seen in years.

His latest statement came at the prestigious Ostrava Golden Spike meeting, where he stepped onto the track alongside some of sprinting's biggest names, including reigning world champion Noah Lyles. Far from being overwhelmed by the occasion, the teenager delivered a composed and confident performance, finishing third in the 150m in 14.96 seconds against two of the fastest athletes on the planet.

Yet impressive as that performance was, it is not the result that has the athletics community buzzing most.

Earlier this year, Gout stunned the sprinting world by clocking an astonishing 19.67 seconds for 200m, setting a new world Under-20 record. The performance instantly elevated him from promising prospect to genuine phenomenon.

What makes the achievement even more remarkable is the historical context. At the same age, Gout was faster than sprint legend Usain Bolt. Comparisons to the Jamaican icon are inevitable, not because records demand them, but because the raw numbers are impossible to ignore.

Of course, Gout's journey is only beginning. Like any young athlete, he still has room to grow, refine his craft, and gain valuable experience at the highest level. The road from teenage sensation to global champion is rarely straightforward.

But there is no denying the extraordinary potential that lies within him.

His speed, composure, and ability to perform under pressure have already marked him out as one of athletics' most exciting young stars. More importantly, he possesses the kind of talent that inspires belief that a new era of sprinting may be on the horizon.

The sport has always thrived on rivalries that capture the imagination of fans across the globe. With established champions such as Noah Lyles currently leading the way, the emergence of Gout Gout adds an intriguing new chapter to sprinting's future.

The next great rivalry may already be taking shape.

And one of its leading figures is still only a teenager.

For now, the message is simple: remember the name Gout Gout. The future is arriving faster than anyone expected.